This application is designed to help you follow your personalized workout plan effectively. Navigate through the sections using the tabs above to find your weekly schedule, detailed daily workouts, gym terminology, and important tips for your fitness journey.
Important Note: This plan is a general guideline. Always listen to your body. If you feel pain, stop the exercise and consult with a gym instructor or a professional. Proper form is crucial to prevent injuries and maximize results. As you are young and still growing, it's especially important not to overdo it with very heavy weights. Focus on controlled movements and progressive overload.
Remember, consistency, proper nutrition, and adequate rest are key to achieving your goals. Let's get started!
Weekly Schedule Overview
Here's your workout split for the week. Click on a workout day to jump directly to its detailed plan in the "Daily Workouts" section. Your week starts on Saturday.
Daily Workouts
Select a day below to view the detailed workout plan. Each gym day follows the template: Warm-up, Main Workout, Cooldown. Click on an exercise name to see instructions.
Understanding Gym Lingo
Familiarize yourself with these common gym terms to better understand workout instructions and fitness discussions.
Progress Tracking Guide: Progressive Overload
Progressive overload is key to making continuous gains. It means gradually increasing the demand on your muscles over time. This can be by increasing weight, reps, or sets. You don't need a fixed chart; instead, track your progress.
When to Increase Weight: If you can comfortably complete all sets and reps for an exercise with good form for two consecutive workouts, it's time to slightly increase the weight (e.g., by the smallest increment available, like 1.25kg or 2.5kg for dumbbells, or one plate on a machine).
Example Log:
Date
Exercise
Weight (kg)
Set 1
Set 2
Set 3
Notes
(Sat Date)
Lat Pulldown
25
10
9
8
Focus on form
(Next Sat)
Lat Pulldown
25
10
10
10
Getting easier
(Future Sat)
Lat Pulldown
27.5
8
7
6
New weight, challenging
Important Considerations & Final Tips
Maximizing your results involves more than just workouts. Pay attention to these crucial factors for growth, recovery, and overall success.